The complex should be repeated twice a day, but it is not necessary to do it completely - it can be divided into parts.
Sit on your back for a short time before training, repeat each exercise 4-8 times (unless otherwise stated). Do not overdo it: if you do not feel well, you can reduce the number of repetitions. The main thing is to do everything right.
Standing exercises
Exercise 1
Stand with your feet in a straight line. Get up on your toes and slowly lower yourself. Repeat 20-30 times. Now take off your socks and join your heels. Again raises 20-30 calves. Repeat the same thing with closed toes and closed heels.
Exercise 2
Walk around without lifting your socks off the ground.
Exercise number 3
Legs together, hands sewn. Pull your shoulders back during a slow exhalation. Relax them while breathing and tilt your head forward.
Exercise 4
The starting position is the same. As you breathe in, raise your arms and stand on your toes. As you breathe in, return to the starting position.
Exercise № 5
The starting position is the same. As you breathe in, raise your arms and stand on your toes. Raise your legs while breathing to be in a swallowing position. Same with the other leg.
Exercises lying on your back
Bend your knees and pedal to an imaginary bike.
Exercise 7
Bend your knees and place your feet on the seat of the chair. Alternatively, bend and open the right and then the left leg.
Exercise № 8
The starting position is the same. Turn your legs and feet left and right without lifting them off the chair.
Exercise 9
Hands - across the body. Raise your straight legs up, feet left and right, then away from you and turn towards you.
Exercise № 10
Legs together. Slowly stand on the shoulder blades, bend your legs, wave, and return to starting position.
Exercise 11
Legs together. As you breathe in, bend your left leg and bring your knee to your chest. As you breathe in, straighten it and lower it. Repeat with your right foot.
Exercise 12
Without taking your feet off the ground, bend your knees and put your hands on your hips. As you breathe in, lift your head and body, and touch your hands or knees with your hands. Slowly return to starting position as you breathe.
Training № 13
Hands along the seams along the body, bend your knees by pressing your feet to the ground. Breathe slowly, inhale, inhale - inflate it.
Lie on your side
Training № 14
The exercises are held first on the left, then on the right.
The legs are straight. Leaning on your left hand, place your right foot on the floor in front of your left knee and hold the calf with your right hand. Bend your left leg towards you and lift your left leg. Slowly lower. Do it 5-10 times.
Exercise 15
Legs straight, rest on your left elbow, palms of both hands on the floor. Bend your left foot and extend your right foot forward and bend at the foot, pulling the tips of your toes as far as possible towards you. Tighten your legs, raise your right, then slowly lower, but do not put down. Repeat 10-15 times.